JDPFu.com 2025

I’ve lost and gained more than 30 lbs of weight multiple times over the years. This time I’m doing it differently with the goal to be able to maintain the weight loss without too much effort once I reach the final goal.

• No counting calories – although that DOES WORK, but it isn’t any fun.
• No doing exercises that I hate – at least not so far. I will probably try some of the exercises that I dislike just to see how much my fitness has improved.
• Exercise doing things I enjoy. I like hiking in new places.
• Eat what I like, but usually 1/3rd portions. Portion control is king.
• Weigh every day and write it down. Chart it in daily, weekly, monthly graphs. This motivates me and tells me how my eating and exercise plans are working. Weekly graphs are good for trends, but not quick enough to get me back on track.
• When I hit a plateau, take a few days off from exercise. This happened the last few weeks. so I took 3 days off (not completely from portion control) and broke thru that plateau a few days later.
• Celebrate on the 10s – when the scale goes thru an even x90, x80, x70 … I celebrate just a little. That is about every 4 weeks now.
• Predict your future weight with conservative estimates. I use three columns in a spreadsheet with 2, 3, 4 lbs a week targets. It is readjusted when something major happens – plateau, significantly more loss than planned, or just stuck for a week or so. I’m not going to beat myself up over life getting in the way. Those bumps are on the graphs too. My actual weight loss is usually between the 2 and 3 lbs/wk lines on the chart.
• Have short term and long term weight goals. Goals are important for me. The next 2 lbs, the next 10 and the final weight.
• Have short term and long term fitness goals. Started the Couch to 10K plan a few weeks ago. So far, so good. I’m also doing other goal-oriented exercises in addition to my normal 3-5 times a week hikes. I’ve been shuffling my feet every other day for about 30 minutes. It is oddly satisfying, which surprises me. I haven’t jogged since about 10th grade until 3 weeks ago. I was a bicyclist, swimmer, skier, hiker all these years, just not anything with running/jogging involved. My knees have been popping for 25 yrs. I also measure my resting heart rate and other health related things. They show how my fitness level has improved over time too.
• Have long term clothing size goals. Mine are simple. There are lots of expensive dress clothes in my closet that I’d like to wear again. I doubt I’ll ever be a 32" waist again, but 34" is very possible. Yes, I measure the common sizing body parts – only weekly. This doesn’t matter all that much to me.

When I got on the scale this morning, I noticed a milestone achieved. Since August 1, I’ve lost an additional 20 lbs. Yeah to me! August 1 was an important day/goal, so it sticks in my mine.

If you’re doing the weight loss thing, keep it up and just do something every day toward your goals.

The next post will be about computers – I promise.